SALAD SENSATION 101

A basic list of salad ingredients, toppings, dressings and learn new ways to combine them all!

Base: While this doesn’t necessarily comprise the bulk of the salad, it’s a good place to start. Depending on your hunger level, start with at least 2 cups of any of the following (or a combination of several!)

Arugula
Bok Choy
Frisse
Dandelion Greens
Endive (all varieties)
Fennel
Kale
Mizuna (an Asian green leaf)
Radicchio
Romaine
Savoy Cabbage
Seaweed
Spinach
Tot soi (similar to Mizuna, but with a stronger, more peppery flavor)

Add Ins: Salads are typically better when the portion of vegetable add-ins are in quantities either equal to or exceeding the base layer. So, for a salad that uses 1 cup of “greens,” you’ll probably want to add between 1 and 2 cups of a combination of the following!

Artichoke hearts
Asparagus
Avocado
Banana Pepper
Bell Pepper (all colors except green ones as they are not ripe)
Broccoli
Carrots
Cauliflower
Celery
Chilies (hey, some like it hot!)
Cucumber
Eggplant (dehyrated)
Green Beans
Jalapeno Peppers
Mushroom
Olives
Onion
Radish
Snow Peas
Sprouts (try all kinds from alfalfa, fenugreek, sunflower, radish etc.)
Tomatoes

Some people like to add fruits though from a food combo perspective, it's usually best to eat fruits by itself.

Blueberries
Cranberries
Grapes
Raspberries
Oranges
Pear
Strawberries
Apple slices
Nuts (almonds, cashews, pecans, pine nuts, pumpkin seeds, walnuts)
Water chestnuts
Raw Honey (and we’re talking really occasionally and in very small doses here!)

“Oils”:
Avocado Oil
Extra Virgin Olive Oil
Raw Mayonnaise from avocados or nuts
Nut based yogurt
Pumpkin Seed Oil (adds a robust and nutty taste to salads or marinades)
Truffle Oil (pricey, but totally worth it!)

Acids: Who’d of thought there were so many options beyond the run-of-the-mill balsamic/red-wine varieties? As a general rule of thumb use 3 parts oil to 1 part acid for a balanced dressing.

Vinegars are not always raw and can be too acid, so it's an individual decision how much you want to incorporate in your dressings. Lemons and limes works just as well to add sour and tangyness to any dressing.

Apple Vinegar/Apple Cider Vinegar
Balsamic Vinegar
Champagne Vinegar
Chingkiang Vinegar (best for Asian-inspired salads!)
Cider Vinegar
Ice Wine Vinegar (hard to find, but impressive when you do!)
Lemon Juice
Lime Juice
Red Wine Vinegar
Rice Vinegar
Sherry Vinegar (best when aged, so you’ll need to know your stuff regarding good “years”)
Tarragon Vinegar
Tomato Juice


Spices and Herbs: When it comes to salads - and salad dressings in particular - a little bit of spice can transform the entire dish!

Basil
Celery Salt
Cilantro
Dill
Dijon Mustard
Garlic
Garlic Salt
Ginger
Mint
Oregano
Paprika
Parsley
Pepper
Tarragon

With these ingredients you can create endless salad combinations.

Still seem a little daunting? Try some of these outside-of-the-box salad dressing ideas:

Caesar Vinaigrette:
2 tbsp white wine vinegar
1 tbsp Dijon mustard
1 tbsp balsamic vinegar
1 tsp lemon zest
1 tsp honey
1/2 tsp Oregano
2/3 cup olive oil
1 clove garlic, minced
rawmesan cheese or any nut based fermented cheeses
Salt and pepper to taste

Stir the white wine vinegar, dijon mustard, balsamic vinegar, lemon zest, honey, oregano, salt, and pepper together in a bowl. Gradually whisk in the olive oil to make a thick-ish vinaigrette mixture. Stir in garlic. Add rawmesan cheese just before serving.

Cucumber Dill Dressing:
3/4 cup nut based fermented yogurt
3 tbsp fresh dill (chopped)
1 tsp agave syrup, yacon or raw honey
2 teaspoons lemon juice
1 cup cucumber, peeled and seeded
Salt and pepper to taste

Peel and seed cucumber. Chop into small chunks and blend in a food processor until smooth. Add all other ingredients. Blend until smooth.

Lime Almond Dressing:
1/2 cup fresh lime juice
1 tbsp honey
2 tbsp finely chopped raw almonds
2 tsp raw tamari or nama shoyu or simply use sea salt
1 tbsp fresh ginger (minced)
1 tbsp fresh cilantro (chopped)
4 garlic cloves (minced)
Add all ingredients blend or in a jar the shake until all ingredients are mixed!

Garlic Vinaigrette:
3 cups olive oil
1 1/2 cups apple cider vinegar
1/2 cup water
2 tbsp dried oregano
3 cloves garlic (pressed)
Salt & pepper to taste
Blend in a blender or place in a jar and shake.

Orange Citrus Vinaigrette:
2/3 cup rice wine vinegar
1/3 cup orange juice
2 tbsp olive oil
2 tbsp chopped fresh cilantro
1 tbsp Dijon mustard
2 tsp minced garlic
1 tsp honey

And yet another simple one! Blend the vinegar, orange juice, oil, cilantro, mustard, garlic, and honey in a bowl. Serve chilled.